Programming: May 23-29

Posted May 24 2022 by Ryan Savard

Monday 5/23 Fitness A) E4M x 3 sets: – 6-10 BB box squats – 16 L-seated DB overhead piston press – 16-20 alt. KB gorilla rows B) 3 rounds for time – 400m run – 15-12-9 BB or DB thrusters  – 15-12-9 pull-ups Performance A)[...]

Programming: May 16-22

Posted May 17 2022 by Ryan Savard

Monday 5/16 Fitness A) E2M x 6 sets: – 5-5-4-2-2-2 BB push press After odd sets: – 10-20 seated banded hamstring curls After even sets: – 10/side bent over DB/KB row B) E90S x 10-15 sets – 5 DB push press – 3 DB box step overs ̵[...]

Programming: May 9-15

Posted May 09 2022 by Ryan Savard

Monday 5/10 Fitness A) E3M x 6 sets – 10-8-6-4-4-2 deadlifts After even sets: – 8-12 DB floor press After odd sets: – 8-12 tall kneeling banded lat pull-downs *Heavier than 4/29 B) For time: – 32 cal row – 20 DB/prisoner reverse lun[...]

Programming: May 2-8

Posted May 03 2022 by Ryan Savard

Monday 5/2 Fitness A) E4M x 3 sets: – 8-12 bench press  – 8-12/side SA half kneeling banded lat pull/downs – 6-8/side banded twist @ 3010 tempo B) “Mini-er Murph” For time: – 600m run +  6 rounds: – 5 pull-ups ̵[...]

Programming: Apr. 25 – May 1

Posted Apr 25 2022 by Ryan Savard

Monday 4/25 Fitness A) E2M x 8 sets (4 each, alternating) Odd sets: – 8/side dDB/KB b-stance Romanian deadlifts – 8-12 ring rows Even sets: – 8-12/side DB/KB half kneeling overhead press – 8-12 alt. contralateral V-ups B) E90S x 10-15 sets: [...]

Posted Apr 22 2022 by Ryan Savard

Fitness A) E4M x 4 sets: – 6-10 bench press – 4-6 eccentric pull-ups – 6-8/side banded twist @ 3010 tempo *If you’re able to complete any strict pull-ups on your own, start off with those and finish with the eccentric reps. Performance A) E4M x 4 sets: &#[...]

Programming: April 18-24

Posted Apr 19 2022 by Ryan Savard

Monday 4/18 Fitness A) E2M x 8 sets (4 each, alternating) Odd sets: – 8-12/side DB/BB split squats Even sets: – 12-16 alternating KB gorilla rows – 12-16 double banded OH tricep extensions *Split squats can be from floor or rear foot elevated. B) For[...]

Programming: April 11-17

Posted Apr 12 2022 by Ryan Savard

Monday 4/11 Fitness A) E2M x 8 sets (4 each) Odd sets: – 16 alternating DB incline presses – 8-12 banded Spanish squats Even sets: – 8-12 incline chest supported KB row w/ pause – 8-12 medball hamstring curls B) E90S x 10-15 sets: – 16[...]